Not All Vitamins Are Created Equal

Why Some Doctors Tell You Not to Take Your Vitamins

Back in my not-so-healthy days, I remember pausing in the grocery store vitamin aisle to grab a bottle of Centrum multivitamins. My thought process at the time was, I’m not doing anything else good for myself, so I probably ought to be taking a multivitamin. Surely this is better than nothing. And I swallowed every one of those hard, Day-Glo orange pills.

Years later, I heard about doctors finding whole, entire vitamin pills that were months old inside of a person’s intestines during surgery. I don’t know if this is just urban legend (I wasn’t able to find corroborating evidence on the internet), but one thing is fact: most of the “synthetic isolates,” which are the common drug store variety of vitamin, are a waste of money.

I was put in mind of the vitamin issue today in an e-mail from Dr. Mercola. If you haven’t heard of him, he’s a licensed physician and surgeon I consider to be an authority on alternative health and medicine. While his blog titles often sound sensational, they are always backed up by hard facts and science. His is one of my favorite blogs.

I’d like to share a few of his reasons for shunning cheap isolates and instead making sure you’re getting an absorbable, whole food vitamin. Dr. Mercola defines isolated vitamins as “partial vitamins combined with other chemicals. They’re a low-end alternative to whole, real complete food.”

He says there are four problems with synthetic vitamins…

1. Nature intended for you to consume food in WHOLE form because all the vitamins, minerals, antioxidants and enzymes are together in one package. They work synergistically to give your body the nutrition it requires for optimal health.
2. Your body only absorbs a small percentage of an isolate form of vitamins and minerals—and it utilizes even less. You get the best bioavailability in whole food form.
3. Synthetic vitamins often give you massive quantities of some nutrients (usually the most inexpensive ones) and insufficient quantities of others, not balance.
4. You can experience side effects of synthetic isolates from the additives and the unnatural state of the synthetic supplement.

But should we avoid all vitamins all the time? It’s difficult to get enough nutrients from the food we eat, mainly because we don’t eat enough fruits and vegetables and when we do they have often traveled long distances and lost a good portion of their nutrition—not to mention soil depletion of minerals from over farming and pesticide use. So here are some viable Day-Glo vitamin alternatives:

• Juice Plus. A 100% whole food vitamin made only from organic fruits and veggies and with all sugar and salt removed. I have tried this vitamin myself and love it! If you can afford the $40/month subscription, it is truly worth it.
• MegaFood One Daily. I currently take these vitamins, which I get at Whole Foods, and they are excellent. They have a multivitamin + probiotic that works well and cuts back on having to buy and take two pills.
• Natural News recommends Garden of Life multi. I haven’t tried these but I’ve heard about them and they seem to be high quality.
• Dr. Mercola also has his own Whole Food Multivitamin. Prices vary on his website.

Essentially, most “whole food” vitamins are your best bet for maximum nutrition. You don’t have to pay through the roof, but you also don’t want to get the bottom shelf brand; most of the time you are getting what you pay for.

And don’t forget to eat your dark leafy greens, which are the most nutrient-dense vegetable! Here’s another of my favorite greens recipes:

Multicolored Vegetable Saute

• 1 small shallot, diced
• 2-3 Tbsp olive oil
• 1 cup chicken broth (optional)
• 2-3 organic carrots, diced diagonally
• 1 cup summer squash, sliced
• 2 cups lacinto kale (approx half a bunch)
• 2 cups red kale (approx half a bunch)
• 1 Tbsp Herbes de Provence
• 2 tsp ground coriander seed
• 1 tsp salt

Saute shallot in olive oil on medium heat for two minutes. Add carrots and saute for three minutes, covered, then add summer squash and saute another three minutes. Add more olive oil, chicken broth, or water to help the veggies cook and keep them from sticking to the pan. Finally, add kale and stir frequently for another 2-3 minutes until lightly cooked. Sprinkle with Herbes de Provence, coriander, and salt. Serves 4.

New Vegetarian Recipes!

After much avoidance over the holidays, I am back to blogging! This is gonna be just a few recipes I've been enjoying during doing the Daniel Fast with my church. The idea is to eat only fruits and vegetables, specifically avoiding alcohol, sugar, meat, dairy, and wheat, though you can choose to eat other grains. Thus I've been challenged to eat vegan/vegetarian with a few more limitations.

Fasting is an incredible way to maximize the body's ability to clean and heal itself, as well as removing mental and spiritual clutter and making room for literal "soul" food. In addition to better sleep, digestion, and a revitalized spiritual life, I've found both of these recipes incredibly satisfying.

Sweet Potato, Red Kale, and Quinoa

The sweet and savory flavors of this dish make it quite complex and very satisfying.

• 2 medium sweet potatoes
• 1 bunch red kale pieces
  
• 2 cups cooked quinoa
• 1 tsp coriander
• 1 Tbsp Herbes de Provence
• 2 tsp salt
• 1 tsp cayenne pepper
• 1 Tbsp olive oil
  

Dice sweet potatoes into triangles and roast for 15-20 minutes with 1 tsp salt and 1/2 tsp cayenne pepper, until soft. Heat olive oil on medium in a large skillet and add kale. Stir for about 2 minutes, add quinoa, sweet potatoes, and remaining seasonings and stir until everything is hot and mixed, about 4 minutes.

Easy Coconut Curry
I don't have a picture of this, but the fat in the coconut milk combined with some starchy vegetables provides nutrition that satisfies. Once again, the sweet-salty combination fulfills the desire we have for a variety of tastes so many modern meals are lacking. I've kept this curry simple, and the combination of umeboshi vinegar and soy sauce makes the curry milder yet brings out a variety of flavor.

1 Tbsp coconut oil
1/2 onion, chopped
1-2 cloves or tsps diced garlic
1 can coconut milk
1 cup vegetable broth
1 Tbsp curry powder
2 turnips or rutabagas, peels and chopped
1 cup cabbage (or napa cabbage), chopped
1 cup daikon radish, peeled and sliced
1 cup carrot, peeled and sliced
1 can chickpeas, drained
1 can green beans, drained
2 Tbsp umeboshi vinegar (ume plum vinegar)
2 Tbsp soy sauce (nama shoyu if you can get it)

Saute the onion in coconut oil on medium-high heat for 2-3 minutes; add garlic and saute 1 minute. Add coconut milk and veggie broth, bring to a boil, add turnips or rutabagas and reduce heat to medium. Chop cabbage, daikon, and carrot and add along with the curry powder, stirring to mix it in. You may need to add a little more broth if the curry is too thick.

After vegetables have cooked about 5 minutes more, toss in chickpeas, green beans, and umeboshi vinegar. If you're using regular soy sauce, add this now; if you're using nama shoyu wait until you are ready to eat to include it to get the maximum benefit of it as a raw, fermented food. You shouldn't need to add any salt because the vinegar and the soy sauce will provide it.

Simmer curry for at least twenty minutes, longer for more flavor, and serve plain or over quinoa or rice.

Beef Stew over Mashed Sweet Taters

So once again I had to get creative with a kitchen disaster, and the result was phenomenal! I bought a couple of grass-fed beef roasts only to find them tough and gristley. I had been planning to serve them with mashed sweet potatoes, so I rummaged around in the refrigerator and decided a beef stew would work just as well, and topped the potatoes with it.

Emily's Beef Stew
1/2 shallot, minced
4 cloves of garlic, chopped
2 Tbsp butter
1 Tbsp arrowroot flour (a gluten-free thickener)
1 lb stew beef, preferably grass fed with some fat or bone
1 24-oz can fire-roasted plum tomatoes
1/2 bottle of red wine
4 bay leaves
dash half-and-half
1 parsnip, peeled and chopped
1 turnip, peeled and chopped
half a bag of baby carrots
1 carton organic chicken broth
1/2 package mushrooms, sliced
1 head of broccoli, chopped
salt and pepper

Saute shallot and garlic in butter in a large pot on med-low heat for 5 minutes. Add arrowroot flour and stir briefly to make a roux. Add beef and brown on medium-high heat, about 3 minutes, salting and peppering liberally. Add tomatoes, wine, and bay leaves; if you are using fat or bone add at this time. Add half-and-half, just one swirl around the pot, mix, and bring to a boil.

Reduce heat and drop in parsnip, turnip, and carrots. Simmer for about an hour (or longer, the longer the better), then add chicken broth, broccoli, and mushrooms and cook for another 15 minutes. Remove fat and bone if used, remove bay leaves, and serve over mashed potatoes.


Mashed Sweet Potatoes
I like to mix in one or two white or red potatoes as well. Leave the skins on—it's good fiber, and I don't trust mashed potatoes that don't have lumps!

4-5 sweet potatoes
1-2 white potatoes
dash half-and-half
2 Tbsps butter
1/2 shallot, minced and sauteed

Wash and cut the potatoes in half. Boil them in enough water to cover them for 15-20 minutes or until easily pierced by a fork. Mash in a large bowl and add enough half-and-half to thicken without being soupy. Add butter and shallots (use some leftovers set aside from preparing the beef stew) and mix thoroughly. Salt and pepper to taste (or add a little beef stew juice) and serve under Emily's Beef Stew, or as a side dish for any meal.


Mashed Butternut Squash "Potatoes"
I also made some of these inspired by a recipe from Rosebank Farms. Unbelievably delicious, and possibly the easiest way to prepare butternut squash.

1-2 butternut squash, peeled
dash half-and-half
4 Tbsps butter
salt and pepper
1/2 shallot, sauteed

Cut the butternut squash in half and remove seeds with a spoon. Place cut side up in a glass baking dish with half an inch of water in the bottom. Reserve 2 Tbsps butter and divide the other 2 Tbsps between the squash, placing a pat inside the cup of each and along the stem. Roast in the oven on 350 for 1 hour.

Remove from oven and drain any excess water (you may need to add water partway through the baking process). Mash squash in a large bowl with shallot, half-and-half, and remaining 2 Tbsps butter. Salt and pepper to taste.

Sausage & Bean Stew

This is a most delicious dinner inspired by a recipe by Real Simple. The peppers and eggplant are entirely optional but add delicious flavor and hearty texture to this awesome winter stew. It's quick and easy, too; it's ready in 30 minutes, or you can make ahead of time and simmer longer for added flavor.

2 Tbsp coconut oil
4 organic chicken sausages, sliced
2 green bell peppers, chopped
1 medium eggplant, chopped
3 cloves garlic, sliced
1 quart low sodium chicken broth
1 28-oz can spicy diced tomatoes
1 can cannelloni beans

1. Saute sausages in coconut oil for about 3-4 minutes.
2. Add peppers and eggplant, and saute for another 3-4 minutes.
3. Add garlic and saute for 1-2 minutes.
4. Add broth, tomatoes, and beans, and bring to a boil. Simmer 20 minutes to 4 hours.
5. Turn off heat and mix in kale 5 minutes before serving.

Fall Recipes: Warming, Soothing, Healthy and Easy!

Even though I always deviate from recipes, I usually need to start off with a recipe for inspiration—at least inspiration to go grocery shopping! Below are links to some basic fall recipes with a lot of flavor but not a lot of work. And they're good for you!

One Pot Chicken Recipes

From chicken soup to cumin chicken with black beans, these are great cold-weather dinners from RealSimple. (photo by Marla Robledo)

Beet-Carrot-Parsnip-Fennel Extravaganza

Don't be afraid of the "exotic" ingredients in this one; it's a great fall vegetable recipe with only simple prep.

Swiss Chard and Potato Frittata

A delicious Saturday morning treat—or a great dinner recipe. The Nourished Kitchen also delves into the nutritional value of ingredients. (photo by Nourished Kitchen)

Roasted Brussel Sprouts

This simple and surprisingly delicious preparation may make you rethink this veggie's reputation! (photo by Jacob's Kitchen)

Black Rice Porridge with Coconut

If you're tired of oatmeal, give this amazing breakfast dish a try! (photo by Coconut & Quinoa)

As always, these recipes are free of trans fats and high-fructose corn syrup.

A Breakfast Post! Too Many Eggs Follow-Up

So I got lots of great egg options following my Too Many Eggs dilemma. In addition to the comments on that post and some recipes by e-mail, I even got a suggestion (made by a good friend who was clearly joking) that I egg cars.

But ultimately I decided that I would simply whittle away at my eggs by eating two of them for breakfast every day.

I've been frying eggs and eating them over sauteed mustard greens (don't judge till you've tried it; not a far cry from spinach), but this morning I had scrambled eggs with fresh basil and chives, turkey bacon, and a gluten-free toaster waffle (I think I like the gluten ones better). Still, it was a yummy and very satisfying breakfast.

However, I hear a lot and find myself that it's hard to come up with a good breakfast. By that I mean a fast breakfast. I think most people feel this way. I can't ever seem to get to the office before 10 a.m., and while I think this is largely because I don't have a boss or a regular paycheck, it would still make me feel more productive to get there sooner.

Still, there's no doubt that breakfast is important, and honestly, the breakfast above took about 5 minutes to make. While the coconut oil was heating in the pan for the eggs, I stuck the turkey bacon on a broiler pan and into the oven while it preheated to Broil. Then I cracked the eggs and mixed them around in the fry pan for about a minute. Finally I stuck the waffle in the toaster oven for about 3 minutes while the eggs finished cooking. I cut the herbs from my pots and was ready for breakfast.

That said, I've come up with some fast breakfast options out of necessity. They just require a little planning (and shopping) ahead:

• Amy's burritos (frozen, microwavable in 2 minutes, filling, and delicious)
  
• any precooked grain reheated with a little milk or coconut milk, maple syrup, and cinnamon
• Cook eggs and bacon like above and wrap it all up in a tortilla to go
• A banana—while portable and remarkably filling, you'll probably be hungry an hour or so after eating this unless you pair it with some yogurt or a granola bar. I'm not a huge fan of granola bars, but Ken Immer's gRAWnola (available in locally Charleston and hopefully everywhere else) is a great option, as well as Nicole's Nutty Goodness (also local). And of course, if you're eating yogurt, stay away from Yoplait, etc. If you like flavored yogurt or yogurt drinks, try to buy them at Whole Foods or Earth Fare to ensure they have a minimum of additives. Regardless, a banana is better than no breakfast at all.

Now, something for when you're in the mood and have the time for a decadent egg breakfast. This was sent in by one of my readers (my mom). It's from the cookbook Barefoot in Paris, and she's made it for me before, and it's delicious! The heavy cream isn't an everyday food, but don't be afraid of the calories or the fat; it will satisfy you in a healthy way and leave less room for unhealthy cravings later on in the day.


Herbed Baked Eggs
serves 2

• ½ tsp fresh minced garlic, thyme, rosemary, parsley
• 1-2 TBSP freshly grated Parmesan cheese
• 6 eggs
• 2 TBSP heavy cream or half and half
  
• 1 TBSP unsalted butter
• Salt
• Freshly ground black pepper
• Toasted French bread

Preheat broiler for 5 min. and place oven rack 6 inches below heat.

Combine the herbs and cheese and set aside. Carefully crack 3 eggs into each of 2 small bowls without breaking the yolks. Place 2 individual gratin dishes or custard cups on a baking sheet and place 1 TBSP of cream and 1/2 TBSP butter in each. Place under the broiler for about 3 min or until butter/cream mixture is hot and bubbly.

Quickly, but gently, pour each bowl full of eggs into each dish, sprinkle with the herbs and cheese/ salt and pepper and place under the broiler for 5 minutes until the whites are almost cooked. Remove from oven and allow eggs to set for a minute. Serve with hot toasted French bread.

Recent Cookery: Art, Failure, and Practice

I have been doing a good bit of cooking lately, so I'm trying to catch up. I've also been attempting to improve my photo-taking, so below you'll find a "gallery" of pictures in which I've attempted to capture the art of cooking.

This leads me to something I've been thinking about: cooking really is an art. By that I mean that it has to be practiced. Sometimes you just don't get it right, for example:

This looks like a pretty nice (if bland colorwise) meal of halibut poached in white wine, butter, and chives, with kolhrabi (which had a beautiful purple skin before I peeled it), and okra fritters. I followed actual recipes for the halibut and the fritters, yet found both to be disappointing.

So, it's back to the drawing board. My friend Katie, who is a restaurant manager and a mean cook, and I got together and just combined ingredients. From scratch and our imaginations, we came up with a fantastic dinner, which I've taken pictures of below.

It's always fun to start out with an appetizer, in this case Normandy Farms bread,
EVOO with salt and pepper, cheese, and a glass of red.

a lovely salad Katie prepared with arugula, mushrooms, cucumbers, yellow pepper, shredded carrots, snow peas,
and a mixture of red wine vinegar with beet and carrot salad dressings from Whole Foods salad bar

Farmer's Market basil pasta with seared scallops and a colorful zucchini, squash, and red pepper stirfry

That's a lot more like it!


Not long after, my sister and I made dinner. She has embraced kale as wholeheartedly as I have (must run in the family) and made a fantastic Chopped Kale Salad (recipe below) over red quinoa. We grilled okra and chicken and enjoyed it all with a glass of white wine.


Chopped Kale Salad, Coco Style

• 1 avocado
• 1/2 red onion, diced
  
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
  
• 1/2 lemon
• grated ginger (optional)
• 1 cucumber
• 1 bunch red kale
• sea salt to taste
  

1. In a large bowl, mash avocado with lemon juice, diced red onion, diced peppers, and sea salt to taste. Add grated ginger if desired.
2. Wash and finely chop kale and cukes. Toss in avocado dressing until coated evenly. If kale seems too crisp, add more lemon and salt to soften.

Serve chilled.

Thursday Night Leftovers: The Night Before Rosebank

So tonight was leftover night because I'm getting fresh veggies from Rosebank Farms tomorrow and I had forgotten to thaw any fish. So I threw together one of the most delicious meals I've had in a long time. I mean, this was alllll flava!


Spicy Salmon Curry

• 1 cup veggie broth
• leftover pinkeye peas (which I snapped and cooked yesterday) in broth
• 1 can salmon
• about 2 cups leftover rice, which I had cooked with coconut milk (I used Thai Jasmine rice, but you can use any leftover rice)
• 1 can chickpeas
• 1 package frozen veggies (green beans, carrots, etc.)
• 1 tsp curry powder
• garlic chili pepper sauce (A Taste of Thai brand) to taste
• sea salt to taste
  

Basically you put all of this in a big pan and simmer it for 10-15 minutes (depending on how much of a hurry you're in). But if you want instructions:

1. Heat frozen veggies in vegetable broth for 3 minutes; add salmon and stir.
   
2. Add peas in broth; toss in rice and stir.
3. Add chickpeas, curry powder, garlic chili sauce, and salt to taste. Stir and simmer 10 minutes.

Now I will be the first to admit that canned salmon (despite the fact that it is included my list of 10 things you should have in your pantry) is kinda gruesome when you open it up. But ooooooh, is it good in here! The curry and coconut milk (add some if you haven't cooked your rice in it) take away any fishiness, and the salmon makes the dish richer and soaks up the curry. I had seconds.

But that's not all! I had a bunch of cucumbers from Rosebank, so I made this awesome cucumber raita with chives and basil to top it off!


Chive-Basil Cucumber Raita

• 1 small cucumber, diced
• 1 cup full-fat Greek yogurt
• a handful of chives and basil, chopped
• 1 tsp cumin
• 1/2 tsp sea salt

Mix it all up! It's good enough to eat by itself.
And I also had a bunch of fresh squash, so I brushed it with oil and sprinkled on paprika, and tumeric and roasted it in the oven. (I feel terrible that I didn't use my grill, but I wanted to write this post and the grill takes more watching than the stove. I should have used it, though.)
Roasted (Grilled) Squash

• 2 medium squash (about 2 cups) sliced about 1/2 inch thick
• olive oil
• paprika
• tumeric
• salt

Brush squash with olive oil front and back; sprinkle with paprika, tumeric, and salt. Roast or grill for 5-10 minutes or until you can insert a fork easily.

All of this serves two very hungry people, three moderately hungry people, or four people who say they don't like leftovers but will be wishing you made more.

I Love Cooking Again! or, A Night of Passionate Lasagna

Since my rededication to posting more regularly, I have been cooking more out of necessity. I mean, I figure what I really need are easy, workable, healthy recipes--and if I need them, more people certainly do!

I am having so much fun!

Seriously, I'm starting to love to cook again the way I used to do in college, when it seemed I could make anything and was always inspired to cook. Of course, this was before I was worried about how many calories were in what I cooked. I just figured that if it was made from scratch it was probably good for me.

I think there's a lot more wisdom in that than I realized at the time. I went through a no-olive-oil faze that wasn't exactly torture, but now that I look back on it was completely unnecessary. I figured out pretty quickly that my body wouldn't tolerate Pam or one of those non-fat cooking sprays, so I just cooked everything in water. I even cooked omelets in water. Don't ask me how I did that; I can't even make an omelet now without it falling apart half the time despite drowning in butter.

This isn't about eating without regard to caloric intake (although I don't count calories anymore ever). It's about eating without worrying or obsessing. And now it's about cooking without worrying or obsessing. It does help to have groceries in the house. I'm still working on getting my weekly Whole Foods bill under $100, but just having some staples around makes cooking a lot easier.

If you have a basic recipe, you can tweak it in any number of ways. I never follow a recipe exactly. For example, I promised Mike, my boyfriend, that I would make him lasagna, which he's been craving recently. His grandmother was 100% Italian, so I know he's had the real thing--but I also know he doesn't like ricotta cheese. So I decided to try to make lasagna without ricotta cheese. (And then I found out he likes ricotta cheese when it's in Italian food. But I like my "ricotta" better.)

This is what I started with:

• 1/2 lb ground beef leftover from Taco Night (yay, leftovers!)
• 1 jar Muir Glen organic tomato sauce (one of the few brands that does not contain soy or canola oil)
• 1 package Mozzarella cheese
• 1/2 package Monterrey Jack cheese (also leftover from Taco Night)
• 1 egg (literally, I had one egg in the entire house)
• a little half and half
  
• fresh & dried herbs
  
• onion and garlic

All this I already had on hand. I only had to specifically buy:

• 1 pkg Bionature organic lasagna noodles
• Parmesan cheese
• really yummy bread to have with balsamic vinegar and olive oil as an appetizer

And then, based on this delicious looking from-scratch lasagna recipe I found online, I made the following (and you thought I was kidding about being a magician!):

That said, ideally you would have little more meat sauce and a lot more cheese--or you could just do two layers. With three layers, I just had to spread everything a little thinly, but it worked. Anyway, here's the basic recipe:

Almost From Scratch Lasagna
Serves 4

• 1/2 onion
• 1 Tbsp garlic
• 6 lasagna noodles
  
• 1/2 lb ground beef, already cooked
  
• 1 jar Muir Glen organic tomato sauce
  
• 2 cups Mozzarella cheese
• 2 cups Monterrey Jack cheese
• 2 cups Parmesan cheese
  
• 1 egg
  
• 1/4 cup half and half
• a little nutmeg
• lots of fresh basil and parsley
• Italian herb mix
• red pepper flakes (optional)

1. Saute onion and garlic in olive oil, then add sauce and stir. (If you are using raw meat, brown this before adding sauce
   
2. Add cooked meat, a bunch of chopped basil and parsley, and some Italian herb seasoning. Stir and simmer 10-15 minutes, depending on how much of a hurry you are in. :)
3. While meat is simmering, soak 6 lasagna noodles in water that has just boiled.
4. While noodles are soaking, grate Mozzarella and Monterrey Jack. Mix all of the Jack and 1/2 the Mozzarella with egg, half and half, and about half the Parmesan cheese. Mix thoroughly with a fork till it forms a kind of paste; if it's too clumpy add a little more half and half till it's slightly liquid, but not runny. Sprinkle with nutmeg and mix in.
5. Test noodles for tenderness, then layer two noodles in the bottom of a 9x9 glass casserole dish. Top with a coating of meat sauce, (if you like red pepper flakes, sprinkle them on now) then spread cheese mixture over top.
   
6. Repeat layering: two more noodles, meat, red pepper flakes, cheese sauce; then do another layer of noodles, meat, and red pepper flakes, and top with the rest of the Mozzarella and Parmesan.

Bake at 350 uncovered for 10-15 minutes (again, depending on how much of a hurry you are in) until cheese is melted on top. Serve immediately or cool, cover, and serve the next day when the sauce has had a chance to marinate. Let me tell you, the Monterrey Jack cheese really makes this good.


Now, there are no vegetables in this dish, and I'd like to try it again with a layer of zucchini strips added. But if you don't want veggies in your lasagna, there are plenty of other ways to get them.

Grilled Italian Zucchini & Squash

• 1/2 lb (about 2 large) each zucchini and summer squash, sliced in chunks
• 1 large white onion, quartered and then sliced in half

Marinate for one hour in:

• 1/4 cup olive oil
  
• 1 Tbsp or 2 cloves garlic, chopped
• 2 Tbsp Italian herbs blend, or chop a bunch of fresh basil, parsley, sage, and oregano
• red pepper flakes to taste

Skewer onion, zucchini, and squash alternately and grill or broil for about 10 minutes, till tender.

If you'd rather cook on the stove, an alternative is to slice the veggies thinner and saute them in the marinade.

Balsamic Mushrooms
There is nothing like mushrooms with balsamic vinegar.

• 1 Tbsp olive oil
  
• 10-12 mushrooms, sliced
• 3-4 Tbsp balsamic vinegar
• 5 sprigs of thyme, stripped
• dash salt

Saute those babies! Or leave them whole, marinate for one hour, and stick on the skewers with zucchini and squash, and head for the grill.

Tomato Cucumber Salad
This is a great recipe of my mom's.

• 1 pkg cherry tomatoes, halved
• 1 cup cucumber chunks
• 1 cup green pepper chunks
  
• lots of fresh basil
• 1/2 cup balsamic vinegar
• 1/2 cup olive oil
• salt & pepper to taste

Mix everything in a bowl and marinate in the fridge for at least an hour, mixing occasionally.

I hope you noticed--no kale anywhere in this post!

Taco Night!

Taco Night is my favorite night in the kitchen, for so many reasons. First of all, it's fun and easy to make. You can whip up the basic ingredients in a few minutes and let everybody fix his or her own. Second, it's a great clean-out-the-fridge meal; I like to saute whatever veggies I have lying around. (This is how I created my fantastic Sesame Cabbage recipe.) Third, it's a great option for vegetarians, vegans, and meat-eaters alike--all at the same time.

Here's my Taco Night basic grocery list.

• hard or soft tacos (I prefer Ezekiel tortillas)
• organic ground beef, chicken, or your fave meat/meat alternative (preferably tofu or tempeh rather than a processed soy meat substitute)--or you can simply leave out the meat option
  
• Monterrey Jack cheese (raw is great, but get your fave kind)
• cheddar cheese (again, I like to use raw)
• chili powder
  
• pickled jalapenos (no preservatives/colorings, etc.)
• jarred salsa (again, no preservatives, etc.)--or make your own
  
• canned corn and/or black beans (no salt added)
• Romaine lettuce or arugula
  
• red and/or white onions
• cilantro
  
• whatever veggies you have on hand. The recipes below include bell peppers, squash, zucchini, cabbage, celery, mushrooms, tomatoes, kale (of course), arugula, you name it.
  

Just adapt the recipes below to ingredients you have on hand, or use them to build your own specific grocery list.


Basic Taco Beef (serves 4)

• 1 lb ground pasture-fed beef
• 1 Tbsp chili powder
• salt to taste

Add beef, chili powder, and salt to large saute pan (I like a cast iron skillet). I don't usually cook my beef with any oil because if you start off cooking on medium heat and cover the pan after a few minutes, beef will create its own "oil." However, if you need a little liquid to get started, the juice from a jar of pickled jalapenos adds some great seasoning!


Honey Lime Chicken (serves 4)

• 1 lb chicken
  
• 3 Tbsp honey
• juice of one lime
• 2 tsp salt
• 2 tsp chili powder
  

Marinate chicken in honey, lime juice, salt, and chili powder for one hour, then grill or bake 15-20 minutes till cooked through, turning once. Slice chicken and serve.


Sunset Pepper Stir-fry

• 2 Tbsp olive oil
• 1 purple onion, halved and sliced in thin strips
• 2 stalks of celery, thinly sliced
• 1 red bell pepper, halved and sliced in thin strips
• 1 yellow bell pepper, halved and sliced in thin strips
• 1 Tbsp lime juice
  

Saute onion and celery in olive oil on medium heat for 5 minutes; add peppers and saute 3 minutes. Sprinkle with lime juice; you don't need other any seasoning on these veggies; they add a sweet flavor and colorful enhancement to your tacos.


Taco Rice

• 1/2 white onion, chopped
• 1 8-oz can tomatoes
• 1 8-oz can black beans
• 1 8-oz can corn (or corn sliced from 2-3 fresh ears)
• 1 cup cooked rice (leftover rice from my "Not-so-boring Brown Rice is great for this!)
• chili powder and salt to taste
• 1 tsp cumin (optional)

Add onion and tomatoes to fry pan and simmer on medium heat for five minutes. Add black beans, corn, and rice; stir and simmer on medium-low heat for another five minutes. Add chili powder and salt to taste. If you're using plain brown rice, a teaspoon of cumin spices up this dish. Sometimes I like Taco Rice on the side and sometimes I like it in my taco. It all depends on your mood.


Sesame Cabbage
This might not sound like a Taco Night recipe, but it's absolutely delicious in a taco, and satisfying like meat, especially when you include taco mushrooms.

• 2 Tbsp coconut oil
• 1/2 white onion, thinly sliced
• 1/2 head organic green cabbage, chopped
• 2 Tbsp sesame seeds
• 2 tsp cumin

Saute onion in coconut oil for one minute on medium-high heat; add cabbage, sesame seeds, and cumin, and saute till cabbage is tender, about 8 minutes.


Taco Mushrooms
I LOVE mushrooms on my tacos! They're meaty and juicy and add great texture and flavor to tacos.

• 2 Tbsp olive oil
• 1/4 cup white onion, diced
• 2 cups sliced mushrooms
  
• 1/2 cup chicken broth
• 1 Tbsp lime juice
  
• 4 sprigs fresh thyme

Saute onion in olive oil on medium heat for 3 minutes. Add mushrooms, chicken broth, lime juice, and thyme; simmer on medium low for 5 minutes. Remove thyme sprigs and serve.


Spicy Greens
This is an adaptation of one of my favorite greens recipes, courtesy of my good friend Lori.

• 2 Tbsp olive oil
• 1 clove garlic, minced (try grating it with a lemon rind or ginger grater)
  
• 1/2 bunch kale (I'm loving lacinto these days), collards, or mustard greens
• 2 cups baby arugula (this is great just raw on your tacos, too, like lettuce)
• 1 tsp chili powder
• juice of 1/2 lemon
• salt to taste

Saute garlic in olive oil on medium heat for 1 minute. Add greens and saute 2 minutes; then add lemon juice, chili powder, and salt. Saute 5 minutes or until greens are slightly translucent.


Salsa Relish
I made this recipe up when I had a bunch of old tomatoes I didn't want to throw away. They were far from bad, but wrinkly, squishy tomatoes gross me out--so I cooked them.

• 2 Tbsp olive oil
• 1 leek, sliced
• 1-2 fresh jalapenos, sliced and de-seeded
• 2 lbs tomatoes, preferably blanched and peeled
• 1 tsp salt
• fresh cilantro

Saute leek and jalapeno in olive oil on medium heat for 3 minutes. Chop tomatoes coarsely and add to pan along with salt; simmer on medium-low heat for 15 minutes. Serve with fresh cilantro on top.

Now you're ready to build your tacos! Add jalapenos, cheese, salsa, lettuce, sour cream, lime juice...whatever sounds good to you, as long as it's as fresh and whole as possible!

And for dessert...cherries and peaches, and maybe a little vanilla ice cream, too.

What's your favorite taco topping?

Who Wants to See a Magic Trick?

I may not have mentioned this, but I am an amateur magician. For my next trick I will transform boring, ordinary foods into a delicious concoction of culinary delights!

Item 1: flaky white fish, such as cod, sole, or halibut

Item 2: brown rice

Item 3: vegetables

Watch very carefully as I marinate the fish in olive oil, minced onion, oregano, paprika, and salt (enough of each to create a light dusting on each side of the fish) for an hour, then grill for approximately 10 minutes, depending upon the thickness of the fish.

All afternoon I have been soaking a cup of brown rice, which has removed the phytic acid that interfere with nutrient absorption and also reduced the rice's cooking time. The longer you soak, the less time you have to cook. I soaked for about four hours, so the rice cooked in about 20-30 minutes.

I've always found brown rice boring, so time for a little magic! Mix in with the rice a little olive oil or butter (pasture butter is best), about a tablespoon of ground coriander seed, a tablespoon of Herbes de Provence, a teaspoon of curry, and a teaspoon of salt.

While the fish is grilling, I chop one shallot and saute it in olive oil on medium heat for two minutes. I thinly slice one carrot diagonally and saute it with the shallots for three minutes, covered, then add one cup sliced summer squash (local from John's Island!) and saute another three minutes. Add more olive oil, water, or a little chicken broth to help the veggies cook and keep them from sticking to the pan. Finally, add kale--I chose both lacinto and red kale--and stir frequently for another 2-3 minutes until lightly cooked. Sprinkle with Herbes de Provence, coriander, and salt.

Voila! A beautiful, healthy, delicious meal!

I'm trying to make recipes downloadable in PDF format, but for now, they are listed below:

Sole with Oregano and Paprika (serves 4)
1 lb sole or other flaky white fish such as code or halibut
2 Tbsp olive oil
1 Tbsp each paprika, oregano, and salt

Coat fish in olive oil, then dust each side with spices. Turn to coat and marinate at least 1 hour. Grill or bake in oven approx 10-12 minutes or until opaque, turning once.

Not-so-boring Brown Rice (serves 4)
1 cup brown rice
1 Tbsp butter or olive oil
1 Tbsp each ground coriander seed and Herbes de Provence
1 tsp curry
1 tsp salt
kombu seaweed (optional)

Soak rice in water at least one hour, then rinse and bring to boil with two cups fresh water. Add a strip of kombu seaweed for additional nutrients. Cook 20-30 minutes, depending upon how long rice has soaked. Remove seaweed and discard. Add butter, herbs, and salt. Mix and serve.

Multicolored Summer Vegetable Sautee (serves 4)
1 small shallot, diced
2-3 Tbsp olive oil
1 cup chicken broth (optional)
2-3 organic carrots, diced diagonally
1 cup summer squash, sliced
2 cups lacinto kale (approx half a bunch)
2 cup red kale (approx half a bunch)
1 Tbsp Herbes de Provence
2 tsp ground coriander seed
1 tsp salt

Saute shallot in olive oil on medium heat for two minutes. Add carrots and saute for three minutes, covered, then add summer squash and saute another three minutes. Add more olive oil or chicken broth or water to help the veggies cook and keep them from sticking to the pan. Finally, add kale and stir frequently for another 2-3 minutes until lightly cooked. Sprinkle with Herbes de Provence, coriander, and salt.

My Favorite Recipe Sites

Over time I've compiled a list of some of my favorite sites to search for recipes when I'm feeling uninspired.


Real Simple Magazine's recipe section is one of the best I've found for easy, inspired meals. You can search by ingredient, I probably use this site the most of all of these, though be sure to stick to the recipes made with whole foods and avoid canned soups, precooked meats, and other highly processed ingredients. They will also send you a recipe each day if you sign up; I just delete the recipes I don't like or have time to get to, but I always have inspiration.

Integrative Nutrition has a recipe resource on their website. Many of these are simple, basic how-to's for those new to the kitchen. There's definitely an Asian flair to some of the recipes, but it's a great introduction to incorporating nourishing sea vegetables and expanding your seasoning repertoire. You can search by food type (grains, greens, proteins) or meal type (breakfast, dessert, etc.).



The Nourished Kitchen is one of my favorite sites simply because it contains beautiful photography. It is the absolute best resource for learning how to lacto-ferment, which is a lost art and absolutely vital to maintaining gut health (and immune health). Every recipe contains whole foods with a focus on seasonal cooking, and there is a wide range to choose from.




Eating Well is a great magazine, and their site is packed with all-natural, simple, gourmet recipes with a seasonal focus. They offer some of the best ethnic food recipes available, so expanding your palate is easy.





Epicurious is an online eating community. If it relates to cooking good food, they've got it, from a seasonal eating menu to a shopping list generator to a food dictionary. It's a great resource for do-it-yourself entertaining, and you can save your most successful recipes in your own recipe box.




Let me know which sites you search when you're looking for recipes! Bon appetit!

I Cooked! and I Can Prove It

OK, it's not all that strange for me to cook, but this time, I took pictures, as Amy Jo Gengler, acupuncturist at Re-Soul, encouraged me to do, so I could get credit for it.

The whole experience made me wish I had tried harder to get into a basic photography class in college; however, then I tasted it, and I realized that if you can cook, you don't have to be a good photographer.

Everything on the plate to the left other than the fish is locally grown on Rosebank Farms on John's Island, SC. I am a member of their CSA, which has been the most awesome experience--fresh veggies weekly, and you don't have to go grocery shopping! Plus it's a surprise every week. This season we are getting local eggs, Giddy Goat Cheese (which is phenomenal and an absolute must for every Charlestonian), and fresh-cut flowers with our veggies.

The fish was Amberjack filets with paprika and no-salt seasoning (and salt), seared and then baked for fifteen minutes using coconut oil. I cut white and red potatoes in half and roasted them in paprika, cumin, salt, and olive oil for 2o minutes. Steamed some green beans, and chopped banana pepper, tomato, bell pepper, basil, and parsley for a salad, topped with Herbes de Provence dressing from Whole Foods (which uses olive oil--no vegetable oil of any kind!).

10 Foods You Should Always Have in Your Pantry (that you probably don't)

These are not in any particular order, and obviously, this list is far from complete. However, if you have these pantry staples at all times, you’ll have the basis for a tasty, healthy meal once you add fresh vegetables and protein.

1. 1. Coconut oil

Unlike olive or vegetable oils, coconut oil is safe for cooking at high temperatures, along with butter. It is a source of healthy fat and does not flavor foods with a coconut taste.

2. Kombu seaweed

These long strips of dried seaweed contain valuable minerals that are missing from our soil and from iodized salt. The best way to cook with kombu is to add it to a pot of rice or other grain that soaks up water, or to soup. Once the rice or soup is done, discard the seaweed; the minerals remain behind. Add kombu to the following recipes:

· Golden Rice

· Spring Chicken Soup

3. Quinoa

This grain (pronounced keen-wa) is gaining popularity, and rightly so. It’s got a delicious, fresh flavor and a unique texture—and it’s a complete source of protein. Quinoa can be substituted for almost any grain in almost any recipe. It should be rinsed thoroughly before cooking.

· Quinoa Tabouleh (now that summer’s here, this is a refreshing, and easy recipe)

· Try these Quick Serving Ideas for quinoa.

· Quinoa Kitchen

4. Coconut milk (full-fat)

The natural milk replacement, coconut milk can be used in smoothies, over cereal, even in coffee! It’s a great liquid base for cooking meat along with some well-placed spices.

· Brazilian Chicken (ignore the “light” in front of the coconut milk)

· Thai Kitchen brand recipes

5. No-salt-added canned beans

If you have time and foresight to soak dry beans overnight, great! If not, a no-salt-added canned bean is a great basis for a meal, whether it be chili, tacos, huevos rancheros, or your own concoction.

· Three Bean Tacos are a great summer meal. Add some sautéed kale instead of iceburg lettuce.

· Quinoa, Mango, and Black Bean salad gets you double points!

6. Brown basmati rice or wild rice blend

Brown basmati rice has a richer flavor than regular old brown rice, and it’s full of nutrients. To break down the phytic acid in rice that saps calcium, soak rice for an hour before cooking, then detract 10-20 minutes from cook time.

· Coconut rice is a great side to accompany Indian or Thai food.

· Brown Basmati Pilaf

7. Canned salmon (wild Alaskan)

Salmon is a great way to get omega-3s—and some variety from tuna. Recipe ideas are salmon patties for breakfast, curried salmon salad for lunch, and salmon meatloaf for dinner.

· Salmon Patties (try using oat bran instead of bread crumbs)

· Curried Salmon Salad

8. Stevia

Stevia is a natural, plant-based, calorie-free sweetener that has none of the acid-producing effects of sugar. The best form is Stevia in the Raw, which is less processed. Check out their Recipe Section. You can use stevia in everything from beverages to desserts to sauces.

9. Rice noodles

Rice noodles are a great gluten-free substitute for regular pasta. You can get spaghetti or linguini thickness. Add your favorite pasta sauce (be sure to check the ingredients label for soy oils and high-fructose corn syrup) or try one of the recipes below.

· Vietnamese Rice Noodle Salad. Try a different sweetener with this recipe—stevia, maple syrup, local honey, or sugar in the raw.

· Tofu Stir-fry. Be sure to use coconut oil instead of canola oil in this recipe, and again, a sugar alternative is a good choice.

10. Almond butter

Since many people are allergic to peanut butter, almond butter is a great substitute for sandwiches and recipes.

Other resources:

http://www.nourishingourchildren.org/

· This site should be named “Nourishing Ourselves.” Great for adults as well as kids!

http://www.realsimple.com/food-recipes/index.html

· Recipes are great for families, though they do include vegetables oils and packaged foods in some recipes. You can sign up for a daily recipe e-mail. Use or delete!

http://www.realmilk.com/where4.html#sc

· Sources for raw milk in South Carolina.

http://www.eatingwell.com

· The site of the magazine by the same name, this site contains whole food recipes.

http://nourishedkitchen.com

· A gourmand’s health dream.

http://nourishingyoursoberself.com/

· Focuses not only on drugs and alcohol but caffeine and food addictions.